Comparing Nutrients in 1 pound Roasted European Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.3% 1111kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	72% 93g	130g per day for Men 19-50 years
Sugars	66.3% 48g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61% 23g	137% 52g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79.4% 318μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51.6% 4.13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	417% 9.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.3% 485mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted European Chestnuts versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted European Chestnuts vs Toasted Sunflower Seeds:

• 1 pound of Roasted European Chestnuts has 18.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 12.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Roasted European Chestnuts.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted European Chestnuts vs Toasted Sunflower Seeds:

• 1 pound of Roasted European Chestnuts has 1.2 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2 times more Calcium, 3.6 times more Copper, 7.5 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 10.8 times more Phosphorus and 9.3 times more Zinc than Roasted European Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Energy, 25.8 times more Fat, 14.4 times more Saturated Fat, 48.2 times more Omega 6, 2.3 times more Fiber and 5.4 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.